Customised Nutrition Only Archives | B.Fit by Bec Cameron

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🎉GIVEAWAY TIME!! 🎉
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Okay so it’s no secret that I LOVE my @optimumnutrition.ausnz Sparkling Amino Energy. It’s like a sugar free, energy boosting, recovery and hydration enhancing party in your mouth. 🤤🎉
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ON is encouraging you to switch out your coffee for an Amino Energy this month, and to celebrate I’m giving away 2 x FREE SLABS of YOUR CHOICE of their Sparkling range!
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TO ENTER:
1️⃣ Make sure you’re following @bec_bfit and @optimumnutrition.ausnz
2️⃣ Like this post
3️⃣ Comment which TWO flavours you would choose (List is below) and tag a friend you would share with! ❤️
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Entries close 6pm AEST Sunday 24th November and winner announced Monday 25th November.
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Flavours are:
🍉 Watermelon
🍍 Mango Pine-Lime
🍏 Green Apple
🍋 Blueberry Lemonade
🍇 Grape
🍓 Strawberry
🍒Cherry
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My faves are 🍏 Green apple and 🍍 Mango Pine-Lime. 😋😋
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Good luck guys!!
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#SwitchOutWithON #teamON #ONambassador #elitesuppsaustralia @elitesuppsaustralia

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In my experience, many females are guilty of being a little too timid with training; not putting in the force and intensity required to achieve maximum results. Often we hold back on intensity out of fear (due to lack of confidence and/or low pain threshold), or regularly choose a lower intensity session (e.g. a walk or casual cardio session) over a weight training session.
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When you train in the gym, you need to focus on the following:
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✨Intention: lifting the load with INTENT meaning, not just moving the weight from A to B but consciously contracting and stretching the working muscle under load. Make it burn, and ENJOY that burn (don’t stop when it starts burning because those are the reps that count most!)
✨Force: put some oomph into it! Correct form is important, but you still want to lift the weight with some aggression and not be overly timid with the force you’re producing.
✨Tension: keep the muscle under tension, and try not to pause and take a rest at the end of each rep. I find a lot of girls do this to take tension of the muscle so it doesn’t hurt as much - you WANT it to hurt 😜
✨Frequency: hit each muscle group multiple times over the week if you want it to grow. Especially bigger muscle groups like glutes (sorry ladies who hate training legs, but one leg day a week is not enough for you !
✨Intensity: Muhammad Ali once said he “only starts counting when it starts hurting”. Honestly though, I find a lot of girls quit when it starts to burn because they are uncomfortable with and not used to the feeling of physical pain especially when they haven’t come from a sporting background and had to physically push past exhaustion before. Of course, if you’re experiencing bad pain (eg.. in your back or joints) then please do stop, but burning pain in the working muscle is a build up of lactic acid and should be welcomed!
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Going through the motions might get you some changes but you won’t achieve your maximum potential with results that way. If you’re unsure and lack confidence training, get a coach to show you how to do it right so you CAN start maximising your efforts.

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I stumbled across this old photo of me, and wanted to use it to show the difference in my shape and structure that has been achieved over a 5 year period. ⏳👙
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The first pic was 5 years ago when I very first set a goal to compete. I was very straight up and down. I had no shape in my waist and I was always self conscious of my midsection because I was quite skinny everywhere else. Now, I regularly get comments on how tiny my waist is... but those people don’t see how far I’ve come and how much work went on behind the scenes to achieve this. 💪
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Fast forward to NOW and I have shaped my body to look like I have a small waistline by thickening my legs and glutes and adding width to my shoulders and back through weight training.
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But this takes YEARS of consistency; not weeks. I’ve worked out consistently in the gym during these 5 years. And when I say consistently I mean I’ve trained 4-6 x a week every week for 5 years unless I was sick, injured or on holidays. I don’t take weeks off just because I can’t be bothered or I’m “too busy”. I make time for it and I put in the work year round.
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You can change your structure, but you need to really commit to it and understand it takes more time than most people are willing to give. Genetics will certainly play a role in your shape, but we have more power over it than we realise when combined with the right patience and the right plan. 💪✨ Never feel like you can’t achieve your goal because of your starting point; it will just take time and that time will pass anyway.🦋
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And for those curious:
LEFT: 54kg, vegetarian, focus on long duration cardio
RIGHT: 55.5kg, whole foods including lean animal protein, focus on weight training
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The only thing you should fake in life is confidence. ✨🦋
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(Especially when on stage in front of a bunch of people wearing next to nothing). 😝👙
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Your comfort zone is a beautiful place but nothing ever grows there. 🌱
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@icn_victoria @icn_nsw @icn_worldwide

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POST COMP GOALS. 🙌✨🦋
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“What’s next? When are you competing again?” Are the questions I’m getting every day at the moment, so thought I would make a post on my goals now that competition season is over. ✨
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1. Be more social. Enjoy nights out and meals out with my friends more often.
2. Say YES to spontaneity. Last minute holidays, day trips, opportunities, nights out etc. You have to be SO prepared on prep life loses a bit of its spontaneity which keeps things fun and exciting! I love that I have more freedom to do that now.
3. Focus on my clients and my business growth. Launch the project I’ve been working on with my online coaching (watch this space!) that unfortunately took a back seat as I got deeper into prep.
4. Nail my scheduling, time management and productivity hacks so I can manage my work, study, training and social life. Focusing on achieving that #balance ☯️
5. Just enjoy my life to the fullest without limitations and put fun first 😎
6. Be less of a walking orange. 🍊😜
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Notice how none of my immediate goals are revolving around prepping or fitness? That’s because my life doesn’t revolve around competing. I love the sport, but there’s other things that matter to me in life too. I always train hard and regularly, eat well and fuel my body to grow even without another comp day set because it’s a part of my lifestyle. I still have goals in that area, but it’s not the sole focus. I’m more than just a bikini model and my post comp goals are reflective of that. 💪
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DIET RED FLAGS. 🚩
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We all get told to watch out for red flags in our relationships, but what about in our plans from our coaches?! 😜🤷🏽‍♀️ There’s a lot of extremes out there in the fitness industry, and following such a plan can wreak havoc on our health and hormones long term.
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Big red flags if your diet requires any of the following:
▪️ Less than 1000 calories. EVER. If you have to go that low to lose weight, you need to take the time to rebuild your metabolism then cut again later.
▪️Less than 40g fats per day. Fats regulate our hormones and we have essential minimums for dietary fat intake. Less than this is a recipe for hormonal disruption.
▪️Dizziness/ fainting/ exhaustion- any sign your body is not getting enough energy to function day to day
▪️Any cleanse that involves juicing/fasting/ no solid food. You’ll just lose water weight and vowel contents. RUN AWAY, fast. 🏃🏼‍♀️
▪️No socialising, no cheat meals, no diet breaks. Not good for your mental health, nor your satiety hormones or metabolism.
▪️Twice a day training. The only place for this is in competition prep, for a very short period. No one with a general weight loss goal needs to train twice a day. Your program needs to be sustainable and not all consuming.
▪️ You’re only allowed to eat protein and veg, no added carbs or fats and when you ask your coach your macros they won’t tell you. 😳 Get a new coach, ASAP.
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Comment below any other DIET RED FLAGS you can think of or have experienced? 🚩 🚩🚩
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Have you thought about switching your afternoon coffee for a healthier, fruitier and more cost-effective alternative?
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Optimum Nutrition is running a SWITCH OUT challenge this November to encourage you to switch your coffee for their sugar free and low calorie alternative to an arvo pick me up! •
Follow the link in my bio (to Elite Supps) and use the code SWITCHOUT to get 20% of the entire Amino Energy range including their Sparkling Amino Energy Cans that your all know I love. 😍😍
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Why should you switch to Amino Energy?
✅ Only 10 calories
✅ Zero sugars & fats
✅ Zero milk bloat
✅ 100mg of Caffeine from Natural Sources
✅ 5 grams of Amino Acids to support muscle recovery
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#switchouttoswitchon #aminoenergy #maketheswitch #saynotomilkbloat #zerosugar #gethealthy
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#TeamON #ONambassador #EliteSuppsAustralia @optimumnutrition.ausnz @elitesuppsaustralia

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So proud of my beautiful online client @sophie_bialocki 😍 Check out the hourglass shape she has developed! She looks like a completely different person!⏳
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Soph came to me not only to improve her shape but build confidence and develop a healthier relationship with food. As like most females, she came from a background of a restrict/binge cycle and over-exercising trying to achieve her goals.
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Now, she eats a healthy amount of calories, focuses on training that she enjoys and lives a healthy and balanced lifestyle where she still eats out and enjoys drinks on occasion so she doesn’t feel deprived and thus has eradicated the binge/restrict cycle.
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I’m super proud of her changes not just physically but mentally as well. 😊 A huge focus for me with my clients is developing a lifestyle they actually enjoy and can sustain long term while achieving their goals and feeling confident in themselves. 🙌
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Well done Soph you are a queen and I’m so happy to have been part of this journey with you. 💕

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